Mountain Heart Wellness

Home
United States
Amherst, NH
Mountain Heart Wellness

Mountain Heart Wellness provides children, teens, and their caregivers the emotional literacy skills Be well,
Traci

“Kids do well if they can.” - Ross Greene

I believe in this mantra with every fiber of my being. If a kid is not doing well, it is because they lack the skills needed to tackle whatever obstacle it is they are trying to overcome. I am passionate about building relationships as the foundation to cultivate a safe space of authentic learning to occur. Within this safe space, kids are able to quiet the distractions of life and connect to their hearts and minds, explore new ways of being, and feel empowered to make change. I have a Master of Science and Certificate of Advanced Graduate Studies in School Psychology. I am also a certified Mindfulness Based Stress Reduction for Teens Trainer and Yoga Teacher. I have experience working with young people with a range of challenges including learning differences, mental health disorders such as anxiety and depression, substance use challenges, self-harm behaviors, executive functioning challenges that arise from disorders such as ADHD and Autism, as well as those looking to develop more positive coping skills to navigate the stress they encounter in life. I am well versed in psychoeducational assessments and evaluations, as well as the laws and regulations public education settings are required to follow. It is critical to me that every single student is afforded an equitable opportunity for learning, while being treated with kindness and dignity. I strive to be culturally sensitive & operate from a person-first perspective. I am solution-focused and holistic in my approach when working with my clients. I operate from a wellness-based perspective, and enjoy connecting with people outside as much as possible. Please reach out if you think you or your child may benefit from working with me. I am happy to answer any questions you may have, as well as have a free, initial consultation to see if we are a good match. In the meantime, I wish you peace and joy in this very moment.

12/01/2025

🍂 Nesting November carried a different rhythm this year, one that asked me to slow down in ways I did not realize I needed. I found myself lingering in silence a little longer, staying consistent with my small rituals, and giving myself permission to move through each day with more intention. The more I softened my pace, the more I noticed how much ease was available when I wasn’t rushing to keep up with anything other than my own breath.

This month reminded me in more ways than one that tending to myself in simple, meaningful ways creates a ripple effect through every part of my life. I truly made space for it, and in doing so, I felt more grounded and more clear than I have in a long time. As November comes to an end, I am grateful for the steadiness it offered and the clarity that came from slowing down enough to feel present in my own life.

💛 What did you do to tend to yourself this month? And if you find it hard to answer, my friend…start now.

11/29/2025

✨ Happy Small Business Saturday! ✨ For today only, 11/29, enjoy a Flash Sale with $150 off either Costa Rica retreat using the code Friendsgiving!

🌿🤍 These two intentional getaway experiences were created to help you slow down, reconnect with yourself, and explore the beauty of Costa Rica alongside a supportive, like-minded community. Whether you're traveling with friends or gifting yourself a solo adventure, each retreat offers restoration, adventure, and moments that stay with you long after you return home.

Join us! Register now at mountainheartnh.com

11/25/2025

🍂 There is something sacred about working with what has already lived its season. Life, death, rest, and renewal all belong to the same cycle, and there is beauty in honoring each part. As the Earth settles into her long exhale for the colder season, we are invited to settle in as well.

Taking time to gather what the season leaves behind or creating something simple with your own hands can become its own form of self-care. This small ritual helped me slow down, focus on one thing at a time, and meet myself with softness instead of urgency.

💛 As we move toward Thanksgiving and the swirl of the holidays, may we carry that same steadiness with us, giving ourselves more grace than pressure and allowing ourselves to be present with what is right in front of us.

11/21/2025

🧘‍♀️ Join me for another yoga session 11/25 at 6:30pm!

This class gives you a chance to reset, shake off the day, release whatever you’ve been carrying, and let movement create space where tension once lived.

My favorite part is watching women rise from their mats feeling lighter, softer, and more at ease in themselves. It’s a privilege to hold space for this once a month, and I’m grateful for every woman who chooses to show up for herself in this way.

📅 Tuesday, November 25th @ 6:30pm
📍104 NH Route 101A Amherst, NH
Register now at https://www.mountainheartnh.com/retreats-and-workshops

11/17/2025

💚 So many people come to me and say, “breathing doesn’t work for me.” And I get it, because for a long time, I believed that too.

But I’m here to tell you that if it “doesn’t work for you,” you probably aren’t doing it right. Yes. I said it. Bold, I know. I once had a yoga teacher tell me she became a teacher just to teach people how to breathe, and 20-something me thought that was ridiculous. Now? I get it — and I love teaching people how to breathe in a way that truly shifts their nervous system.

Here are two of my favorite starting techniques:
✨ Box Breathing — inhale, hold, exhale, and hold for the same count each time. Repeat 8–10 rounds.
🌿 Nadi Shodhana — place your peace fingers on your third eye and use your thumb and ring finger to alternate blocking each nostril.

💛 I invite you to practice these each day. The more familiar your body becomes with intentional breathing, the more powerful these tools become.

11/14/2025

✈️ Us wild-hearted women are heading to Costa Rica!

What’s included in this experience? You’ll join us for somatic sessions, yoga classes, sound baths, excursions through the cloud forest, the Whales Tale Beach, a natural spa experience by the river, and so much more.

All travel accommodations are already arranged, and with the help of our incredible hostess Martine, you can simply arrive and be.

It’s not too late to join us!
🌿 Root to Rise: EmpowerHER Wellness Retreat
📍 Talamanca Mountains, Costa Rica
🗓 February 28 – March 7, 2026

💚Register now at mountainheartnh.com

Questions? Email tracicoteyoga@gmail.com or send me a DM!

11/10/2025

💛 Every parent makes mistakes! We all lose patience, raise our voices, or react in ways we wish we hadn’t. Many parents believe conflict is what harms their child, yet what truly matters is how we return to our children afterward.

Modeling how we repair an explosive emotion, whether that’s apologizing or talking through your feelings out loud, shows them that love does not disappear when things get hard.

It’s through repair that children develop trust, resilience, and an understanding that relationships can hold both conflict and care even when emotions spill over.

💬 How do you practice repair in your home when things don’t go as planned?

11/07/2025

🧘‍♀️ Treat yourself to an evening just for you!

Join us for our Yoga, Breath & Sound Healing Workshop, a 90-minute experience blending slow, intentional yoga and guided breathwork with the soothing vibrations of live sound healing instruments. Singing bowls, chimes, gongs, and gentle tones will guide you into deep relaxation and quiet reflection. We’ll then conclude the evening with a deeply restorative Yoga Nidra to invite presence, balance, and inner peace.

🌿 Tag a friend and register now at mountainheartnh.com.

11/04/2025

🎨 In our Creative Skill Builders group, I see how children flourish when creativity and structure work together.

Structure works best when it’s balanced with opportunity. Rules have their place, but rhythm and consistency help children feel secure, capable, and free to express themselves.

🌿Simple routines like reading before bed, helping with dinner, or spending time outside after school build comfort through familiarity while keeping room for curiosity and play.

The structure we offer our children throughout the day gives them room to discover their strengths and build confidence through experience, instead of feeling confined by the rules or that feel set in stone.

💬 I invite you to reflect for a moment: How do you bring that sense of balance into your home?

10/30/2025

🌿 As parents, the words we choose carry so much weight. The way we speak can shape how our children see themselves, their effort, and their growth.

There’s a difference between praise and encouragement.

Praise often focuses on the outcome: “Good job, you’re smart.”
Encouragement highlights the process : “You worked so hard, you kept going.”

🌱One ties worth to achievement, the other builds resilience through effort and learning. Subtle shifts in language can be the difference between a child who feels pressured to perform and one who feels empowered to keep growing.

👉 What words do you want to become your child’s inner voice?

10/27/2025

🌴 Have you always dreamed of traveling but dread the planning? We’ve already done it for you!

Join us February 21–28, 2026 in Jacó, Costa Rica for Balanced Bliss & Sacred Waves: A Pura Vida Journey. This retreat is open to anyone seeking a deeper connection to nature as well as anyone connection with themselves or a community of like-hearted souls.

💚 Come as you are and allow yourself to settle into the rhythm of Pura Vida. In this retreat you will be held by nature, nourished by connection, and supported in finding balance and belonging.

🦥There is opportunity for as much or as little adventure as you would like, as we have a trusted partnership with locals who know the best spots for all the Pura Vida memories to be made. All of our wellness offerings are also optional; this trip is designed as “take what you want and leave the rest” experience. Make it your own sacred adventure into the beauty that is Costa Rica.

✈️ Say yes to this sacred time for yourself and those you love! Step into the experience of a lifetime. Register now at mountainheartnh.com.

10/24/2025

🌿 More wisdom from the incredible Mary Oliver! I picked up her book Devotions, which has a vast collection of her poems within it. I love Mary Oliver’s writing. The images and feelings she creates with her words inspire me.

📖 As my kids and I start new curriculum materials for homeschooling, I noticed the long list of books didn’t include her poems. Maybe some will say children are too young to understand, but I agree with Mary. Joy is not meant to be a crumb, and I want to share the joy she creates with my little beings who bring me more joy than I ever thought possible.

✨ What is one thing that brought you joy today?

Address

104 New Hampshire Route 101A
Amherst, NH
03031

Website

https://www.mountainheartnh.com/

Alerts

Be the first to know and let us send you an email when Mountain Heart Wellness posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Mountain Heart Wellness:

Shortcuts

Want your practice to be the top-listed Clinic in Amherst?